Monday
Lat Pulldowns
to stack + 61/2p x 8 reps
DB Bench Press
to 40-kilos @ x 6 hard reps
DB Row
to 90-kilos x 6L and 8R reps
MDB
4 x 1 reps RH only
Monday, 30 May 2016
Sunday, 29 May 2016
Friday 27th May 2016
Friday
V/Gripper work
Usual warm ups
L/H: 5/6 x VN, 1, 1 reps, 6/6 x VN, VVN, VVN, N
R/H: 5/6 x 1 reps, 6/6 x 3 x 1 reps, 6/7 x VVn, 1, VVN, VN, 1 reps
V/Gripper work
Usual warm ups
L/H: 5/6 x VN, 1, 1 reps, 6/6 x VN, VVN, VVN, N
R/H: 5/6 x 1 reps, 6/6 x 3 x 1 reps, 6/7 x VVn, 1, VVN, VN, 1 reps
Wednesday, 25 May 2016
Tuesday and Wednesday 25th May 2016
Tuesday
Penny Pinch work
L/H: 12.5kg load x 4 x 3 reps
R/H: 14.75kg x 4 x 3 reps
Wednesday
Seated db press
10kg x 15 reps, 17.5kg x 15 reps, 25kg x 12 reps, 30kg x 12 reps
s/s
Hammer db curl
10kg x 15 reps, 17.5kg x 15 reps, 20kg x 12 reps, 22.6kg x 12 reps
O/Head T/Ext
6p x 12 reps, 10p x 12 reps
TPD
13p x 4 x 8 reps
F/W/Curl
20kg x 15 reps @, 30kg x 12 reps @, 40kg x bomb
Penny Pinch work
L/H: 12.5kg load x 4 x 3 reps
R/H: 14.75kg x 4 x 3 reps
Wednesday
Seated db press
10kg x 15 reps, 17.5kg x 15 reps, 25kg x 12 reps, 30kg x 12 reps
s/s
Hammer db curl
10kg x 15 reps, 17.5kg x 15 reps, 20kg x 12 reps, 22.6kg x 12 reps
O/Head T/Ext
6p x 12 reps, 10p x 12 reps
TPD
13p x 4 x 8 reps
F/W/Curl
20kg x 15 reps @, 30kg x 12 reps @, 40kg x bomb
Monday, 23 May 2016
Friday and Monday 23rd May 2016
Friday
Vulcan Gripper work
Monday
Bit more range of movement and flexibility in the hip / leg
P/Squat machine
L/Press
to off pins max x 600-kilos x 8 reps
S/L/Curls
to stack+ 6p x 12 reps
s/s
L/Ext
first time since injury
8p x 12 reps, 16p x 12 reps, stack x 12 reps
Vulcan Gripper work
Monday
Bit more range of movement and flexibility in the hip / leg
P/Squat machine
L/Press
to off pins max x 600-kilos x 8 reps
S/L/Curls
to stack+ 6p x 12 reps
s/s
L/Ext
first time since injury
8p x 12 reps, 16p x 12 reps, stack x 12 reps
Wednesday, 18 May 2016
Wednesday 18th May 2016
Wednesday
Incline bench press
w/up then 85-kilos x 6, 8, 9 and 8 reps
s/s
Pullover machine
to stack x 12 reps
Middle finger deadlifts
to 50kilos a hand nice and 60-kilos right hand rough.
DB Rows
30-70-kilos x 8 reps per hand. 80-kilos x 4 r/h in other words too heavy lol
Incline bench press
w/up then 85-kilos x 6, 8, 9 and 8 reps
s/s
Pullover machine
to stack x 12 reps
Middle finger deadlifts
to 50kilos a hand nice and 60-kilos right hand rough.
DB Rows
30-70-kilos x 8 reps per hand. 80-kilos x 4 r/h in other words too heavy lol
Tuesday, 17 May 2016
Tuesday 17th May 2016
Supplements I use and where they come from...
I'm fortunate to be supported, for one reason or another, by two companies in the supplement industry. One, BulkPowders, is I am told, now No 2 behind only MyProtein as an online brand. The other is a European reseller of branded products by the name of PowerBody.
What this means is I can, within the limits of my two allowances, choose whatever I like from either of their product lines. So what do I have and why? Also, as you'll see, I don't get whatever is the most popular, expensive etc. I choose, I hope, wisely. Of course, on occasion, I'll road test something new. As well as the support they give me and what I do in return I try to do reviews and even make suggestions as a consumer.
Anyway what do I use.
My all the damn time products
Creatine - I get this usually from BP. I've a spare Olimp tub from PB sitting on a shelf.
Intra drinks - again usually BP although I did like my San Intra-Fuel from PB. All intra drinks as, in essence, a combo of BCAA's and a few other ingredients. BP has brought out a new one as part of their Pro line and I'm thinking of adding this to my next order.
Whey Protein - BP's Pure series whey does me fine and they're expanding their flavours. The only ones I can no longer get on with is anything chocolate flavoured (in fact I can't do milk or dark choc at all any more.... boo).
Post Workout Protein - BP's AfterMath (pro line)
Protein Blend - DY's TemPro from PB. This is my upstairs / night time product.
Vitamin - it's currently Orange Triad by Controlled Labs from PB but it's usually BP's Complete Multivitamin Complex (part of their complete series)
Joint products - BP's Cissus is my go to product but it's also Orange Triad right now.
Other products I use on occasion
Coconut Oil - for cooking and from BP.
Liver Support - CTD's Liver Armor from PB.
Test support - this varies as I like to rotate products. Currently it's ZMA 810mg from BP's Pure Series (for the zinc and ZMA's rep at helping with sleep).
Not supplements but useful recent items have included a roller for my back, various shakers to add to my collection or, of course, be used as they were intended, kit bags as I will wear mine out. And quite a few bits of clothing usually a t-shirt or three.
I should also add both companies sell products I wouldn't bother with. For example I don't see the need for a half gallon branded plastic bottle. Heck I'll use a washed out 4 pint plastic milk bottle if need be. Both companies DO sell such products because customers have demanded them. If it sells then they should sell it. But as to whether or not I'll buy or try it... no.
I'm fortunate to be supported, for one reason or another, by two companies in the supplement industry. One, BulkPowders, is I am told, now No 2 behind only MyProtein as an online brand. The other is a European reseller of branded products by the name of PowerBody.
What this means is I can, within the limits of my two allowances, choose whatever I like from either of their product lines. So what do I have and why? Also, as you'll see, I don't get whatever is the most popular, expensive etc. I choose, I hope, wisely. Of course, on occasion, I'll road test something new. As well as the support they give me and what I do in return I try to do reviews and even make suggestions as a consumer.
Anyway what do I use.
My all the damn time products
Creatine - I get this usually from BP. I've a spare Olimp tub from PB sitting on a shelf.
Intra drinks - again usually BP although I did like my San Intra-Fuel from PB. All intra drinks as, in essence, a combo of BCAA's and a few other ingredients. BP has brought out a new one as part of their Pro line and I'm thinking of adding this to my next order.
Whey Protein - BP's Pure series whey does me fine and they're expanding their flavours. The only ones I can no longer get on with is anything chocolate flavoured (in fact I can't do milk or dark choc at all any more.... boo).
Post Workout Protein - BP's AfterMath (pro line)
Protein Blend - DY's TemPro from PB. This is my upstairs / night time product.
Vitamin - it's currently Orange Triad by Controlled Labs from PB but it's usually BP's Complete Multivitamin Complex (part of their complete series)
Joint products - BP's Cissus is my go to product but it's also Orange Triad right now.
Other products I use on occasion
Coconut Oil - for cooking and from BP.
Liver Support - CTD's Liver Armor from PB.
Test support - this varies as I like to rotate products. Currently it's ZMA 810mg from BP's Pure Series (for the zinc and ZMA's rep at helping with sleep).
Not supplements but useful recent items have included a roller for my back, various shakers to add to my collection or, of course, be used as they were intended, kit bags as I will wear mine out. And quite a few bits of clothing usually a t-shirt or three.
I should also add both companies sell products I wouldn't bother with. For example I don't see the need for a half gallon branded plastic bottle. Heck I'll use a washed out 4 pint plastic milk bottle if need be. Both companies DO sell such products because customers have demanded them. If it sells then they should sell it. But as to whether or not I'll buy or try it... no.
Tuesday 17th May 2016
Tuesday
Penny Pinch
Usual warm ups then
L/H: 12.25kg loaded x 4 x 3 r/p reps
R/H: 14.5kg loaded x 4 x 3 r/p reps
For both it got better the more sets I did.
Penny Pinch
Usual warm ups then
L/H: 12.25kg loaded x 4 x 3 r/p reps
R/H: 14.5kg loaded x 4 x 3 r/p reps
For both it got better the more sets I did.
Monday, 16 May 2016
Friday and Monday 16th May 2016
Friday
Vulcan gripper work
Monday
After a very s**t Sunday and Sunday night. Still hi-repping. Also using a new diary so I had no ideas what I did last time.
Seated d/b press
7.5kg@ x 20 reps, 15kg@ x 20 reps, 22.5kg@ x 15 reps, 25kg@ x 12 reps
s/s
Hammer d/b curl
7.5kg@ x 20 reps, 10kg@ x 20 reps, 12.5kg@ x 20 reps, 15kg@ x 15 reps
Skull Crusher on ez bar
bar x 20 reps, +10kg x 20 reps, +20kg x 20 reps, +35kg x 12 reps
TPD and TPuD
Pd 6p x 15 reps, 10p x 15 reps, Pu 15p x 12 reps
Vulcan gripper work
Monday
After a very s**t Sunday and Sunday night. Still hi-repping. Also using a new diary so I had no ideas what I did last time.
Seated d/b press
7.5kg@ x 20 reps, 15kg@ x 20 reps, 22.5kg@ x 15 reps, 25kg@ x 12 reps
s/s
Hammer d/b curl
7.5kg@ x 20 reps, 10kg@ x 20 reps, 12.5kg@ x 20 reps, 15kg@ x 15 reps
Skull Crusher on ez bar
bar x 20 reps, +10kg x 20 reps, +20kg x 20 reps, +35kg x 12 reps
TPD and TPuD
Pd 6p x 15 reps, 10p x 15 reps, Pu 15p x 12 reps
Wednesday, 11 May 2016
Wednesday 11th May 2016
Wednesday
Took a fair bit of stretching and warming up to get to where I could push how I wanted to.
Power squat machine
to 260-kilos x 8 reps
L/Press
to 360-kilos x 8 reps
S/L/Curls
to stack+3 plates x 12 reps
Took a fair bit of stretching and warming up to get to where I could push how I wanted to.
Power squat machine
to 260-kilos x 8 reps
L/Press
to 360-kilos x 8 reps
S/L/Curls
to stack+3 plates x 12 reps
Tuesday, 10 May 2016
Tuesday 10th May 2016
Tuesday
Penny pinch work
Warm ups are +5kg x 8 reps, +7.5kg x 5 reps, +10kg x 3 reps
L/H:11.75-kilos (12.9) x 2+F, then 3 x 3 reps
R/H: +14.25-kilos (16.4) x 4 x 3 reps
Penny pinch work
Warm ups are +5kg x 8 reps, +7.5kg x 5 reps, +10kg x 3 reps
L/H:11.75-kilos (12.9) x 2+F, then 3 x 3 reps
R/H: +14.25-kilos (16.4) x 4 x 3 reps
Monday, 9 May 2016
Monday 9th May 2016
Monday
Inc Bench Press
1st time in YEARS!!
60-kilos x 8 reps, 80-kilos x 4 x 8 reps (first set felt off due to not doing it in years), 60-kilos x 20 reps
s/s
LPD
8p x 12 reps, 16p x 12 reps, stack x 12 reps
Low Cable Row
12p x 12 reps, 16p x 12 reps, stack x 12 reps
Inc Bench Press
1st time in YEARS!!
60-kilos x 8 reps, 80-kilos x 4 x 8 reps (first set felt off due to not doing it in years), 60-kilos x 20 reps
s/s
LPD
8p x 12 reps, 16p x 12 reps, stack x 12 reps
Low Cable Row
12p x 12 reps, 16p x 12 reps, stack x 12 reps
Sunday, 8 May 2016
Wednesday, 4 May 2016
Wednesday 4th May 2016
Wednesday
Still playing with volume. I also had a back roller arrive today - see how that goes.
Dumbbell Press
to 25-kilos a side x 20 reps - left should ache as per
s/s
Hammer d/b curls
to 17.5-kilos a side x 20 reps
Skull Crushers
to ez bar + 30-kilos x 15 reps then 10 reps CGBP
Forearm curls with d/bellFwd: to 17.5-kilos x 20 reps
Rev: to 12.5-kilos x 20 reps
Still playing with volume. I also had a back roller arrive today - see how that goes.
Dumbbell Press
to 25-kilos a side x 20 reps - left should ache as per
s/s
Hammer d/b curls
to 17.5-kilos a side x 20 reps
Skull Crushers
to ez bar + 30-kilos x 15 reps then 10 reps CGBP
Forearm curls with d/bellFwd: to 17.5-kilos x 20 reps
Rev: to 12.5-kilos x 20 reps
Tuesday, 3 May 2016
Tuesday 3rd May 2016
Tuesday
Penny pinches
L/H:4 x 3 reps x 11.25-kios added to the pin (about 12.4kg total)
R/H:4 x 3 reps x 13.75-kilos (15.90 approx)
The last couple of sets I reset my index finger and thumb as the 95 year old penny bites into the skin. I also noticed I was pulling higher on the last couple of sets which increases the time under tension (TUT)
Penny pinches
L/H:4 x 3 reps x 11.25-kios added to the pin (about 12.4kg total)
R/H:4 x 3 reps x 13.75-kilos (15.90 approx)
The last couple of sets I reset my index finger and thumb as the 95 year old penny bites into the skin. I also noticed I was pulling higher on the last couple of sets which increases the time under tension (TUT)
Monday, 2 May 2016
Monday 2nd May 2016
Monday
Gym then a road trip. Legs and my still half knackered back do not equal it getting any better. The previous issue of leg straightening on the leg press remains. A tiny bit better than before.
P/Squat machine
Played safe to 240-kilos x 8 reps
L/Press
to 320-kilos x 8 reps
S/L/Curls
to stack x 15 reps (more issues legs out than flexed)
L/Ext
Ok with half the stack but the same issues legs out. So stopped
s/s
MDB
1 ,1 ,3 reps all right handed pick up then drop each one
Gym then a road trip. Legs and my still half knackered back do not equal it getting any better. The previous issue of leg straightening on the leg press remains. A tiny bit better than before.
P/Squat machine
Played safe to 240-kilos x 8 reps
L/Press
to 320-kilos x 8 reps
S/L/Curls
to stack x 15 reps (more issues legs out than flexed)
L/Ext
Ok with half the stack but the same issues legs out. So stopped
s/s
MDB
1 ,1 ,3 reps all right handed pick up then drop each one
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